WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Keskiviikko 19.7 Strength

    Hbbs wendler 531 week 3

  • EMOM (16 x 90") (basic) Workout

    Practise:
    Deadlift
    Pushups
    Close-grip bench press,

    then

    Alternate every 90" for 16 rounds:
    5 Deadlift
    5 CGBP + 5 Pushups

  • Warmup Workout

    3 Sets NFT
    20sec Wall Facing Hip Taps
    20sec Wtd Single Arm Active (hold DB in off hand)
    10m Seal Walk
    10m Reverse Seal Walk
    30sec L-Sit on Parallettes

  • TTP Engine week 5 Workout

    Ilta: 120 min

    1.Skill
    A. HSW practice for 15 min
    B. BMU practice for 30 min
    Total reps 11 BMU

    1. Conditioning A. 6 x 2 minutes AMRAP > scaled to 5 reps in all sets 7 Wall ball @ 9/6kg (20/14lbs) 7 Chest to bar pull up 7 Power clean @ 60/40kg (135/95lbs) > 25 kg 7 Push jerk @ 60/40kg (135/95lbs) > 25 kg 7 Burpee box jump over, 24/20″ 7 DB snatch, alternating @ 30/17.5kg (65/40lbs) > 25 lbs max cal Assault bike

    Rest for 2-minutes before repeating
    Results: 4 4 2 2 3 2
    173/187

    Flow. 2 minutes of work : 2 minutes of rest for 6 intervals
    Cool down

    3.Jacked gymnastics
    Strict HSPU Scaling Strength - Session 3 (5 Rounds for reps)
    5 rounds:
    - 60% of your max unbroken set using the same progression as last week = feet on 24" box / 5 x 5 reps
    - Rest as needed

    4.Cool down
    A. 5 min AB + Lunge or Thoracic Flow

  • Accessory Gymnastic Workout

    Ladder
    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
    Hollow rocks
    https://vimeo.com/175042312
    Tuck Crunch
    https://vimeo.com/177187933

  • CFKN Lapset Workout

    Lämmittely leikkiä ja mobility

    Harjoitellaan: käsillä ja päällä seisontaa

    Metcon: joukkueena
    1000m hiihtoa tai soutua
    30 kyykkyä
    30 punnerrusta
    30 hyppistä
    30 istumaan nousua

    Loppuvenyttelyt

  • 25.10.2019 CF Workout

    Lepoja

  • ENGINE Workout

    Saturday

  • CFKN lapset Workout

    Alkulämmittely ja mobility

    Taitorata

    4 kierrosta 30s työ 1minuutti lepo
    Juoksu
    Burpee

    Loppuvenyttelyt

  • CFKN NUORET TORSTAI 13-15V Workout

    Lämmittely ja mobility

    8x 20/10 kuppipito tabata

    12min ajan, lisää aina yksi toisto/kierros (1,2,3,4,5...)
    Burpee
    Istumaannousu
    Rive pallolla
    Punnerrus

    loppuvenyttelyt